CF864 Strength and Conditioning
Seek good, and not evil, that you may live; and so the Lord, the God of hosts, will be with you, as you have said. Hate evil, and love good, and establish justice in the gate; it may be that the Lord, the God of hosts, will be gracious to the remnant of Joseph.
-Amos 5:14-15
If a man does his best, what else is there?
-George S. Patton
Today's WOD's - start at:
5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.
New 3 week strength cycle starts today.
Week 1: 5RM, Week 2: 3RM, Week 3: 1RM
Floor Press (Monday)
Deadlift (Thursday)
Reminder - January Dues (by January 1)
Thank you!
Today's WOD
Buy In - Starts promptly at times above
Strength - Deadlift 5RM
Conditioning - 12 Minutes to complete:
4 Rounds of -
10 S2O (135/95) - anyway / starts from floor
15 K2E (palms forward)
25 DU's (scale to x3 singles)
With the remainder of the 12 minutes - (no rest)
AMRAP of -
Lateral Hop Burpees (burpee and jump = 1 rep)
*Score for today's WOD = total burpees completed
Cash Out - Finish Strong
Rx = Movement Standards/Load/ROM
Scale/modify based on your strength/fitness level.
Check CrossFit864 Facebook for updates
CrossFit Half Marathon - February 1, 2014
Jay and Janice
CrossFit Half Marathon - February 1, 2014
Pick up your flyer at the gym and get signed up now.
The roots of true achievement lie in the will to become the best that you can become.
-Harold Taylor
be strong!
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